Eat the Rainbow With These Methods and Recipes


It’s very simple: the more colorful your plate, the more nutritious your meal. Now is a good time to wonder if you’re eating enough fruits and vegetables. Your food doesn’t have to match all the colors of the rainbow, but the more varied, the better the chance you’ll get plenty of cancer-fighting nutrients. Increasing your fruit and vegetable intake not only reduces your risk of developing cancer, but can also lower your risk of heart disease, diabetes, and obesity.

Do you think you are eating enough? You might be surprised. According to the Centers for Disease Control and Prevention (CDC), only one in ten Americans gets their nutritional needs from fruits and vegetables. The CDC’s nutritional guidelines recommend filling half your plate with fruits and vegetables.

Why are green vegetables so important?

Phytochemicals, natural substances found in a variety of fruits and vegetables, as well as whole grains, nuts, and seeds can lower the risk of cancer. Antioxidants are a type of phytochemical.

Some foods that are high in phytochemicals include:

  • Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, celery, and soybeans. These can help reduce estrogen and carcinogens in the body.

  • Tart green apples, kiwi, grapes.

  • Leafy vegetables that contain folic acid and make healthy cells.

  • Garlic, onions, chives and asparagus. All of them can help destroy cancer cells and support the immune system.

  • Fresh herbs. Oregano, basil, coriander, and parsley are just as rich in nutrients as vegetables. Fresh herbs contain vitamins A, C, and K, as well as polyphenols (another type of phytochemical).

Are Green Foods Better?

Are Green Foods Better Than Their Counterparts? The short answer is no – no fruit or vegetable is the best or better than another. They all provide cancer-fighting, anti-inflammatory nutrients to nourish your body. You should aim for at least two servings of fruit and three servings of vegetables a day.

Prevention begins with a healthy diet

In addition to eating the recommended amount of fruits and vegetables, you should:

  • Eat mostly whole grains, plant-based proteins (beans, lentils, soy), and lean animal protein (fish, poultry).

  • Limit added sugars and saturated fats

  • Drink less alcohol

  • Limit red / processed meat

3 green recipes

Pineapple green smoothie


½ cup of almond milk
⅓ cup of non-fat Greek yogurt
1 cup of spinach
1 cup of fresh or frozen bananas
½ cup pineapple pieces
1 tablespoon of chia seeds
1-2 tablespoons maple syrup or honey (optional)


Stir the ingredients until smooth and enjoy!

Served: 1

Nutritional information

Calories: 297, fat: 6 g (saturated fat: 1 g), cholesterol: 4 mg, carbohydrates 54 g, total sugar: 29 g (added 0 g), protein: 13 g (21 g when using normal dairy products), fiber: 10 g, sodium: 145 mg, potassium: 1038 mg

Rocket and avocado breakfast sandwich


¼ cup of fat-free yogurt
1 lemon, peeled and juiced
salt and pepper
2 eggs
4 slices of multigrain bread, toasted
1 cup of arugula
1 avocado, peeled, pitted and sliced
1 tablespoon pepitas (optional)


  1. Mix the yogurt, lemon juice and lemon zest in a small bowl. Season with a pinch of salt and pepper.

  2. Heat a greased nonstick pan over medium-low heat. Crack the eggs and add them to the pan.

  3. Cook until white is firm, turn and cook 1 minute for a liquid egg yolk, 3 minutes for a fully cooked egg yolk.

  4. Turn off the heat and let it sit while you put the sandwich together.

  5. Place two slices of toast on two plates.

  6. Spread an even layer of yogurt sauce on toast.

  7. Top with a serving of arugula, avocado and egg and pepitas if you use.

  8. Top with another slice of bread.

  9. Halve the sandwiches and serve.

Served: 2

Nutritional information

Calories: 431, fat 25 g (saturated: 5 g, polyunsaturated: 5 g, monounsaturated: 13 g), carbohydrates 40 g, sugar 7 g, fiber 13 g, protein 18 g, sodium 643 mg

Spring vegetable and herb salad


1 cup radishes, halved lengthways
1 cup (1 inch) asparagus pieces
8 ounces sugar snap peas, trimmed
1½ tablespoons unsalted butter
1 teaspoon of grated lemon peel
½ teaspoon kosher salt, divided
½ teaspoon black pepper, divided
2 cups of loosely packed rocket
2 cups loosely wrapped fresh parsley leaves
1 cup fresh mint shredded
1 tablespoon of extra virgin olive oil
5 teaspoons of fresh lemon juice, divided

Served: 6


  1. Bring a saucepan filled with water to a boil over medium to high heat. Add radishes, asparagus and peas; Cook for 3 minutes or until crispy. Drain. Dip the radish mixture into a bowl filled with ice water. Let stand for 2 minutes. Drain.

  2. Heat a small saucepan over medium heat. Put butter in the pan; Cook for 2 minutes or until lightly browned and fragrant. Take the pan off the stove; Stir in lemon zest, ¼ teaspoon salt and ¼ teaspoon pepper.

  3. Mix the rocket, parsley and mint in a large bowl. Add the remaining ¼ teaspoon salt, the remaining ¼ teaspoon pepper, oil, and 1 tablespoon lemon juice. throw. Arrange the rocket mixture on a plate; Top with radish mix. Drizzle with the butter mixture and the remaining 2 teaspoons of juice. Serve immediately.

Nutritional information

Calories: 89, fat 5.6 g (saturated fat 2.2 g, monounsaturated fat 2.5 g, polyunsaturated fat 0.5 g), protein 3 g, carbohydrates 8 g, fiber 4 g, cholesterol 8 mg, Iron 3 mg, sodium 192 mg, calcium 86 mg, sugar 3 g

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